Doctors Tell Us How Hiking Can Change Our Brains

“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves,” wrote John Muir in Our National Parks. Clearly, John Muir understood the intrinsic value of spending time in nature.

Along with Muir, many of us recognize that hiking in nature is good for the body, mind, and soul. Walking through the woods while observing colorful birds and foliage, smelling the aroma of spruce and pine trees, and listening to a soothing running stream simply clear our mind and make us feel good. Lucky for us, doctors agree. Study after study shows there are many mental health benefits to spending time hiking in nature.

Hiking in Nature Reduces Rumination

Those who ruminate or focus too much on negative thoughts about themselves can exhibit anxiety, depression, and other issues, such as binge eating or post traumatic stress disorder. In a recent study, researchers investigated whether spending time in nature affects rumination, and they found that hiking in nature decreases these obsessive, negative thoughts.

In this study, researchers compared the reported rumination of participants who hiked through an urban environment and a nature environment. They found that those who walked for 90 minutes in a natural environment, which took place in a grassland near Stanford University, reported lower levels of rumination and also had reduced neural activity in the subgenual prefrontal cortex, which is associated with mental illness. Those who walked through an urban environment didn’t enjoy these benefits.

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These researchers indicate that our world is becoming more and more urban and that urbanization is linked to depression and other forms of mental illness. Visibly, simply removing us from an urban environment to spend time outdoors where there are fewer mental stressors, less noise, and fewer distractions can be advantageous for our mental health.

According to a study by Ruth Ann Atchley and David L. Strayer, creative problem solving can be improved by disconnecting from technology and reconnecting with nature. In this study, participants hiked while backpacking in nature for approximately four days and they were prohibited from using technology. They were asked to perform tasks requiring creativity and complex problem solving. They found that those immersed in the hiking excursions had increased performance on problem-solving tasks by 50 percent.

Researchers indicate that technology and the noise of urban areas constantly demand our attention and disturb us from focusing, which taxes our cognitive functions. Thus, when we’re feeling overwhelmed from the stressors of urban life and being plugged-in 24/7, nature hikes can be strong medicine. They reduce our mental fatigue, soothe our minds, and help us think creatively.

Hiking Outdoors Can Improve ADHD in Children

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Attention Deficit Hyperactivity Disorder (ADHD) is a common disorder among children. Those with ADHD generally have trouble staying focused, are easily distracted, exhibit hyperactivity, and have difficulty controlling impulses.

Raising children with ADHD can be perplexing for parents. Nonetheless, great news has emerged from the medical and scientific world. In a study conducted by Frances E. Kuo, PhD and Andrea Faber Taylor, PhD, researchers found that exposing children with ADHD to “green outdoor activities” reduced their ADHD symptoms. Thus, according to this study, the benefits of exposure to nature can extend to anyone with inattention and impulsivity.

Doctors conclude that simple changes that involve green activities or settings can improve attention. For example, increasing exposure to a window seat with a green view, participating in an afternoon nature hike, or simply playing ball in the park can ease unwanted ADHD symptoms.

Hiking in Nature is Great Exercise, Which Boosts Brainpower

We’ve all heard the expression healthy body, healthy mind. Hiking outdoors is an excellent form of exercise and it can burn 400 to 700 calories an hour, depending on the difficulty of the hike. An added benefit is that hiking isn’t as hard on our joints as other forms of exercise, such as running. Also, it’s proven that those who exercise outside are more likely to stick to their exercise programs, which makes hiking an excellent choice for those hoping to integrate exercise into their daily lives.

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The mind and body are naturally connected. Exercise helps to keep our brain cells nourished and healthy. In fact, according to researchers from the University of British Columbia, aerobic exercise might improve memory and cognitive ability. In the study, they found that aerobic exercise increased the hippocampal volume in older women. The hippocampus is a part of brain associated with spatial and episodic memory.

Not only does exercise improve cognitive ability and possibly prevent cognitive decline as shown by the study, it can also reduce stress and anxiety, boost self esteem, and release endorphins (feel-good hormones). It’s astonishing that a physical activity as simple and low-cost as hiking can provide so many mental health benefits.

Hiking is Now Prescribed by Doctors

Has your doctor ever told you to “take a hike?” This isn’t a phrase that we typically want to hear, especially from our doctors, but they actually have our wellbeing in mind. Progressive doctors are now aware that people who spend time in nature enjoy less stress and better physical health.

According to WebMD, more and more doctors are writing “nature prescriptions” or recommending “ecotherapy” to reduce anxiety, improve stress levels, and to curb depression. Plus, nature prescriptions are becoming more accepted by traditional health care providers as more research shows the benefits of exercising and spending time in nature.

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The state of California is traditionally one of the more progressive states in the area of alternative health. As an example, the Institute at the Golden Gate has been leading the charge to promote ecotherapy through its “Healthy Parks Healthy People (HPHP)” initiative. In this program, community organizations work with health professionals to improve the health of their parks, and to promote the use of parks as a passageway to health for the people who use them.

How Do You Get Started with Hiking?

Fortunately, hiking is one of the easiest and least-expensive sports to get involved in, and it’s fun and beneficial for the whole family. If you’re just getting started, don’t plan a Colorado 14er or to hike the Appalachian Trail. You can start small. Check out local short hiking trails and work your way up to a safe and comfortable distance. You can find trail maps online and there are smartphone apps to help you find the best trails for your level and interests.

Ensure you wear sturdy hiking shoes that are appropriate for the terrain. Consider using trekking poles, which reduce stress on your knees, increase your speed, and improve your stability. Layer clothing as necessary for the weather and wear breathable, moisture-wicking fabrics such as silk, polypropylene, wool, and fleece to reduce sweat and stay warm. Use sunscreen, sunglasses, and a hat to protect you from the sun. Stay hydrated and have fun!

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once. Instead of having 2 enormous meals, have 5 small ones. Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.